Comparing Nutrients in 100 calories Sunflower SeedsVS Boiled Balsam-pear , Pods with Salt

Weight per 100 calories

Sunflower Seeds

17g

Boiled Balsam-pear , Pods with Salt

526g

Sunflower Seeds have 30.7 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has very high energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Boiled Balsam-pear , Pods with Salt

15%

78%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Boiled Balsam-pear , Pods with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.1%8.8g

Fat

0.98%0.95g

8.8 gvs0.95 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.4%0.76g

Saturated Fat

0.76 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.64%0.01g

Omega 3

0.01 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.2%3.95g

Omega 6

3.95 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.63%3.42g

Carbohydrate

17.5%22.7g

3.42 gvs22.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.62%0.45g

Sugars

14%10.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.45 gvs10.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

0.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.88%1.47g

Fiber

27.7%10.5g

1.47 gvs10.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.35%3.56g

Protein

7.9%4.42g

3.56 gvs4.42 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sunflower Seedsvs Boiled Balsam-pear , Pods with Salt

0.057%0.51μg

Vitamin A

3.5%31.6μg

RAE, retinol activity equivalents

0.51 μgvs31.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg

Vitamin B1

22.4%0.27mg

Thiamine

0.25 mgvs0.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.68%0.061mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.061 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.92%1.43mg

Vitamin B3

9.2%1.47mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs1.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.87%0.19mg

Vitamin B5

20.3%1mg

Pantothenic acid

0.19 mgvs1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.23 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.7%39μg

Vitamin B9

67%268μg

Folates and Folic Acid

39 μgvs268 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.27%0.24mg

Vitamin C

193%174mg

Ascorbic acid

0.24 mgvs174 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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40%6.02mg

Vitamin E

4.9%0.74mg

Tocopherols and Tocotrienols

6.02 mgvs0.74 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

21%25.3μg

Phytomenadione or phylloquinone

0 μgvs25.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Boiled Balsam-pear , Pods with Salt

1.34%13.4mg

Calcium

4.74%47.4mg

13.4 mgvs47.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.2%0.31mg

Copper

19.3%0.17mg

0.31 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.2%0.9mg

Iron

25%2mg

0.9 mgvs2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%55.7mg

Magnesium

20%84.2mg

55.7 mgvs84.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.5%0.33mg

Manganese

19.7%0.45mg

0.33 mgvs0.45 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg

Phosphorus

27%189mg

113 mgvs189 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.25%110mg

Potassium

49.4%1679mg

110 mgvs1679 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.5%9.08μg

Selenium

1.9%1.05μg

9.08 μgvs1.05 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.54mg

Sodium

85%1274mg

1.54 mgvs1274 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.8%0.86mg

Zinc

37%4.05mg

0.86 mgvs4.05 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.022%0.81g

Water

13.4%494g

0.81 gvs494 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sunflower Seeds vs Boiled Balsam-pear , Pods with Salt:

Dried Sunflower Seed Kernels have 8.2 times more Vitamin E than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 61.5 times more Vitamin A, 4.6 times more Vitamin B2, 5.2 times more Vitamin B5, 6.9 times more Vitamin B9, 724.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Boiled Balsam-pear , Pods with Salt:

Dried Sunflower Seed Kernels have 1.8 times more Copper and 8.6 times more Selenium than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 3.5 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 15.2 times more Potassium, 826.5 times more Sodium, 4.7 times more Zinc and 610.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 9.3 times more Fat than Boiled and Drained Balsam-pear , Pods with Salt.
While Boiled and Drained Balsam-pear , Pods with Salt contain 6.6 times more Carbohydrate, 22.9 times more Sugars and 7.1 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Balsam-pear , Pods with Salt have similar amounts of Energy and Protein per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsBoiled Balsam-pear , Pods with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Boiled Bamboo Shoots with SaltBoiled Balsam-pear , Pods with SaltVS Boiled Bamboo Shoots with Salt

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Boiled Balsam-pear , Pods with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seeds or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: